Is basmati rice healthy?

In this short article, we will answer the question “Is basmati rice healthy?” and will show the benefits of basmati rice and compare it with brown rice.

Is basmati rice healthy?

Yes, bastami rice is healthy. It is rice that is full of nutrients including phosphorus, potassium, magnesium, and more. Additionally, in comparison to white rice, it has a lower glycemic index.

When determining how rapidly a food, particularly one that contains carbohydrates, releases glucose into the circulation, the Glycemic Index is used. 

Both people who wish to live healthier lives and people who want to reduce weight should be aware of how foods are categorised. We can discover 120 calories and 3.52 grammes of protein in 100 grammes of this rice.

Additionally, there is a difference in cooking time because the optimal point is reached in around 8 minutes.

Which type of rice, brown or basmati, is healthier?

Both are beneficial, depending on the person’s dietary requirements. Basmati may be especially beneficial for those who exercise frequently because it has a somewhat higher protein content but less fibre than other grains. 

Since whole grains include more fibre than other grains, they provide additional aid for people seeking to maintain or lose weight. But keep in mind that both are advantageous additions to your regular diet because they are both healthful.

Compared to brown rice, basmati rice results in a less increase in blood sugar. On the other side, brown rice contains phytates, which are antinutritional substances that reduce the absorption of vital rice minerals including zinc, calcium, and iron. 

They do, however, contain more fibre, which will enhance intestinal function and lower LDL (the “bad” cholesterol).

Brown rice

It is a grain with a brownish hue that retains the majority of its nutrients and merely loses its husk. It contains proteins, phosphorus, iron, and calcium mineral salts, as well as B complex vitamins. 

Additionally, the complete version has a lot of fibre, which enhances intestinal health and prolongs feelings of satiety (and, consequently to stick to the diet). 

It is challenging to determine the ideal cooking time for this variety of rice, which requires more than twice as long to prepare. Its flavour is another factor that prevents everyone from incorporating it into their daily lives.

The expert estimates that 100 grammes of this version have 360 calories, 4.8 grammes of fibre, and 7.3 grammes of protein in terms of nutrition.

Basmati rice

This type of medium-grain rice, which is typically used in Asian cuisine, is extremely aromatic and of the highest quality. It also keeps you fuller for longer because of greater fibre than white and a lower glycemic index. 

Additionally, it contains a significant amount of vitamins E, potassium, magnesium, and phosphorus. In contrast to brown rice, this variety of rice cooks in only eight minutes is soft and has a more favoured flavour.

Its ease of digestion is another aspect that sets it apart. As a result, depending on the time, it is viewed as a wonderful alternative to include in post-workout or pre-workout food.

100 grammes of basmati rice include 357 calories, 2 grammes of fibre, and 8.5 grammes of protein in terms of nutrition. There is also a whole grain kind of this rice available, which contains seven grammes of protein and around 3.5 grammes of fibre.

What advantages does basmati rice have?

It might help someone lose weight.

Because it has a low glycemic index (low starch content), this rice does not significantly raise blood sugar levels, which is great for people with diabetes. It also does not produce excessive blood sugar surges.

Because of this, it is absorbed by the body more gradually and provides it with more energy and satiety. As a result, it can aid in weight loss and is a wise choice for athletes. Its consumption should be modest, though, as it still contains calories.

Basmati rice reduces triglyceride levels.

Additionally, due to its low glycemic index and the fact that it does not affect cholesterol, it is good for cardiovascular health. Additionally, the grain’s high potassium content benefits the health of the heart and blood.

Wholesome muscles

Basmati rice is a better source of protein than other types of rice, like white rice. As a result, it promotes the health of muscles and can aid in gaining lean mass.

Aids in controlling appetite and digestion

Additionally full of fibre to help with digestion is basmati rice. Because basmati rice encourages a stronger and longer-lasting feeling of satiety when consumed.

In addition to improving intestinal transit and reducing constipation (constipation), its abundance of fibre also aids in controlling hunger.


In this short article, we answered the question “Is basmati rice healthy?” and have shown you the benefits of basmati rice and compared it with brown rice.